10 Best Single-arm Push-up Alternatives for Strength & Stability
If you can’t do a Single-arm Push-up, use exercises that reduce lever length or add support while keeping unilateral chest loading. Try Uneven Push-ups, Archer Push-ups, One-arm Incline Push-ups, Band-assisted One-arm Push-ups, or One-arm Knee Push-ups. Cue: keep scapula protracted and brace your core to control anti-rotation.
Original Exercise: Single-arm Push-up
How to Perform Single-arm Push-up
- Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
- Maintain good posture, and place your free hand behind your back. This will be your starting position.
- Lower yourself by allowing the elbow to flex until you touch the ground.
- Descend slowly, and reverse direction be extending the arm to return to the starting position.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best Single-arm Push-up Alternatives
1. Drop Push Up
90.1% MatchHow to perform this exercise
- Start in a high plank position with your hands slightly wider than shoulder-width apart.
- Lower your chest towards the ground, keeping your elbows close to your body.
- Once your chest is just above the ground, quickly drop your knees to the ground.
- Push yourself back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
2. Drop Push
88.4% MatchHow to perform this exercise
- Position low boxes or other platforms 2-3 feet apart.
- Move to a pushup position between them, supporting yourself by placing your hands on the boxes.
- With good posture, drop from the platforms by pressing up and moving your hands to shoulder width, cushioning your landing by absorbing the impact through the arm.
3. Clap Push Up
86.9% MatchHow to perform this exercise
- Start in a high plank position with your hands slightly wider than shoulder-width apart.
- Lower your body towards the ground by bending your elbows, keeping your core engaged.
- Push through your palms explosively to propel your body off the ground.
- While in mid-air, clap your hands together before landing back in the starting position.
- Repeat for the desired number of repetitions.
4. Archer Push Up
86.3% MatchHow to perform this exercise
- Start in a push-up position with your hands slightly wider than shoulder-width apart.
- Extend one arm straight out to the side, parallel to the ground.
- Lower your body by bending your elbows, keeping your back straight and core engaged.
- Push back up to the starting position.
- Repeat on the other side, extending the opposite arm out to the side.
5. Chest Tap Push-up (male)
86.3% MatchHow to perform this exercise
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
- Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- As you lower yourself, tap your chest with your right hand.
- Push yourself back up to the starting position.
- Repeat the movement, this time tapping your chest with your left hand.
6. Clock Push-up
84.6% MatchHow to perform this exercise
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- As you lower, rotate your body to the left, extending your left arm straight out to the side.
- Push back up to the starting position, while rotating your body to the center.
- Repeat the push-up, this time rotating your body to the right and extending your right arm out to the side.
7. Chest Dip On Straight Bar
81.6% MatchHow to perform this exercise
- Grab the parallel bars with your palms facing down and your arms fully extended.
- Bend your knees and cross your ankles.
- Lower your body by bending your arms until your shoulders are below your elbows.
- Push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
8. Dumbbell One Arm Pullover On Exercise Ball
78% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Hold a dumbbell with one hand and extend your arm straight up above your chest.
- Slowly lower the dumbbell behind your head while keeping your arm straight.
- Pause for a moment, then raise the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
9. Deep Push Up
75% MatchHow to perform this exercise
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
- Lower your chest towards the ground by bending your elbows, keeping them close to your body.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
10. Decline Push-up
74% MatchHow to perform this exercise
- Place your hands on the ground slightly wider than shoulder-width apart, with your feet elevated on a stable surface.
- Keep your body in a straight line from head to toe, engaging your core muscles.
- Lower your chest towards the ground by bending your elbows, keeping them close to your body.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Single-arm Push-up Alternative
You might substitute the Single-arm Push-up for strength, injury management, or progression. The single-arm version demands high horizontal adduction torque from the pectoralis major, heavy serratus anterior engagement for scapular stability, and strong anti-rotation from the obliques. Alternatives change leverage (incline or elevated hand) or share load across both arms (archer), which lowers shoulder joint stress and peak torque. If you feel shoulder pain, lack the core anti-rotation capacity, or need intermediate steps, choosing a regression that maintains horizontal pressing mechanics — for example, an incline one-arm push-up with the elbow at 45 degrees — preserves pectoral activation while reducing load.
How to Choose the Right Substitute
Pick a substitute based on your current strength, shoulder health, and training goal. For raw strength, use archer push-ups to overload one side while retaining some bilateral support. For rehabilitation or pain, choose uneven or incline one-arm push-ups to shorten the moment arm and reduce peak joint torque. For teaching motor control, start with band-assisted one-arm push-ups to preserve full range while offloading. Technique cue: adjust trunk angle and hand placement so the working arm reaches horizontal adduction of the shoulder; maintain scapular protraction and a rigid hip-to-shoulder line to keep pectoral loading consistent.
Frequently Asked Questions
What muscles does Single-arm Push-up work?
The Single-arm Push-up primarily targets the pectoralis major for horizontal adduction, the anterior deltoid for shoulder flexion, and the triceps for elbow extension. It also heavily recruits serratus anterior and the obliques for scapular control and anti-rotation stability.
What is the best bodyweight alternative to Single-arm Push-up?
For most lifters the Uneven Push-up is the best bodyweight alternative: place one hand on a 10–20 cm elevation to reduce the load while preserving unilateral bias. Cue your working arm to drive into horizontal adduction and keep the hips square to maintain pectoral and core activation.
Can I build muscle without doing Single-arm Push-up?
Yes. You can hypertrophy the chest using progressive overload with alternatives like archer push-ups, incline one-arm push-ups, and controlled tempo wide push-ups. Focus on increasing time under tension, adjusting lever length, and ensuring full horizontal adduction to maintain pectoral activation.
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